Not a lot to report really today. Got on better in the cooler weather and just had a slow 30 minutes around my local parkrun venue. Will run here over the weekend for the inaugural MMDs Weekly Virtual 5K
Using the age based calculation on my health app the max HR for my age is 160bpm ie 220-age = 220-60= 160
This is a conservative figure for me as early on in the C25K program running round my local park I was regularly in the red extreme zone just running up a small hill and most of my workout was in the top end of the anaerobic orange zone. In my view that's just not sustainable so I used another calculation 208-(age x0.7)=208-(60x 0.7) = 208-42=166
Today at the end of my sprint my HR reached 171 momentarily and I believe that's a more accurate representation of my TRUE maximum HR. So have set 170 now as the figure in my watch.
Don't worry I'm not going to make this a regular occurrence but I'm training for the C25K+ Speed podcast and I want to ensure I'm not pushing myself too hard.
I've tried 1 attempt so far and bottled out of the running between the 165 cadence intervals and just walked rapidly instead. But it was very hot and that may have contributed but even with walking my HR on the intervals was 145+
Running between the 165 cadence intervals is only going to increase my HR more so that would have made a mockery of the 160 top end setting as suggested by my health app.
So will try it again once it's cooler but on the occasion I did try running between the intervals, albeit a bit slower than the 150 cadence required,I felt fine.
Yes, I realise the 'Fox formula' 220 - Age is a little low . I guess they need to be on the safe side with these things , the accurate way of course would be a stress test where you are tested to exhaustion on a treadmill under medical supervision .
The problem with any of the formula based calculations of course is that they are estimates .
so we can only used perceived effort to to get a more realistic figure (as you have done) 🙂
I have looked at the C25K+ Speed podcast but at the moment im determined to really consolidate on the 5k's for a little longer then I may do ju ju's magic plan for 10k.
This will then better my performance over the 5k distance (or that's the plan) 😁
👍 Not sure if the 10K is really for me as I reckon 1 hours running is going to be my max with my back. So at an easy pace that may get me to 7K or so. Probably draw the line on that but who knows lol😂
Yes it's height gained or lost. Your app might give highest point (metres above sea level) and lowest point. Elevation gained or lost is how much uphill or downhill you have covered.
Yea. I ran 6k last week and could have carried on for another 1k to take me to the hour so I'll do that 1 day next week, 1 day I'll have another crack at the Speed podcast and the other run will be week 2 of my Weekly Virtual 5k challenge😁
Turns out that 5.15 is not always the coolest part of the day! I struggled this morning and within a couple of hours a breeze whipped up and temperatures fell.
Interesting info about maximum heart rate. If you are using the heart rate zones, MHR has to be reasonably accurate and we both knew that ours weren’t! I’ve adjusted mine to 165 and I’ll see how I get on with that. Seemed closer to reality this morning.
Looking forward to your 5K event at the weekend 🙂👍
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